Healthy Snacks to Curb Your Appetite

by Serena Styles

Healthy snacking keeps you full.

When your appetite is out of control, it’s easy to overeat between and at meals. If you snack between meals, you can suppress your appetite by selecting the right foods. Foods high in fiber and water help fill your stomach for minimal calories. As a bonus, high-fiber foods keep your blood sugar levels steady, which also helps to control your appetite.

Popcorn

If you like to volume snack -- think emptying a large bag of chips -- popcorn is an excellent choice. While theater popcorn and buttery prepackaged popcorn can have more than 208 calories and 11 grams of fat in a 5-cup serving, air-popped popcorn is healthful. One 5-cup serving of air-popped popcorn has only 155 calories and 2 grams of fat. You also get 6 grams of fiber in a 5-cup serving of air-popped popcorn. If you don’t have an air-popper, you can place plain kernels in a brown paper bag, roll the top shut and microwave them. Flavor your popcorn with smoked paprika, chili powder, cayenne pepper, lemon pepper, lime zest or garlic powder, but don’t skyrocket the sodium content with salt. You can toss the seasonings with the popcorn either before or after it has popped.

Fruit

High in fiber and water, fruit is a delicious snacking option, perfect if you have a sweet tooth. For the most basic of snacks, a large apple for 115 calories, 5 grams of fiber and less than a gram of fat should fill you up. The extra time spent eating and chewing gives your body longer to realize you’re full. Berries are another ideal snacking option. A 2-cup serving of fresh raspberries has only 128 calories and 1 gram of fat with a whopping 16 grams of fiber. Fruit should be sweet enough on its own, so you shouldn’t need to add sugar or syrups. You can add lemon juice to prevent sliced fruit from browning and to add tartness.

Vegetables

For a savory snack, vegetables are an ideal option. Vegetables are high in fiber with most of their weight being water. You can eat 6 cups of lettuce for 43 calories and 4 grams of fat. Add a splash of balsamic vinegar and a diced tomato to complete the simple salad. Chopped celery is another filling choice at 16 calories and 2 grams of fiber per 1 cup. Any non-starchy vegetable is sure to suppress your appetite -- no matter how hungry you are -- if you eat enough of it. Carrots, spinach, kale and cucumbers are other great snacking choices.

Nuts and Seeds

High in calories, protein and healthful fats, nuts and seeds offer appetite satisfaction in a small handful. A 1-ounce serving of pine nuts, for example, has 191 calories, 4 grams of protein, 1 gram of fiber and 20 grams of heart-healthy fats. Peanuts, pecans and walnuts are other good choices. If you want to stretch your snack out so your body has time to notice that you’re full, choose in-shell nuts and seeds like pistachios or sunflower seeds. Don’t eat salted or sweetened varieties; if you want flavor, use your own healthful seasonings such as cayenne pepper or lemon pepper.

What's your dietary preference?

Gluten Free

Omnivore

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Vegetarian

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Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

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Healthy fats

Vegetables

Meat, Poultry & Fish

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Olive oil

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Broccoli

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Sweet potatoes

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Beef

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Eggs

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Whole wheat

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Cous Cous

Bulgar

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Apples

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Kiwis

Oranges

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Berries

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Fish

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Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

Chicken

Beef

Turkey

Pork tenderloin

Eggs

These are some fruits you can eat on a Paleo diet. Which do you like?

Berries

Apples

Bananas

Oranges

Pomegranates

Pears

Which of these foods do you like to eat?

Fruit

Legumes

Nuts & Seeds

Vegetables

Healthy fats

Grains

What are you interested in adding more of into your diet?

Calcium

Protein

Iron

Healthy Fats

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Molasses

Soy milk

Tahini

Almond butter

Collard greens

Tofu

Soybeans

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Lentils

Chickpeas

Quinoa

Tofu

Almond butter

Beans

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Blueberries

Spinach

Chickpeas

Prunes

Artichokes

Which of these foods do you like?

Olive oil

Avocados

Olives

Almonds

Sesame oil

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About the Author

Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.

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